Work Day Gym Session 02/09/2009

Work Day Gym Session 02/09/2009

I got into the gym around 6:30 pm and got off the gym around 8:00 pm. Total time spent in the gym = 1 hour 30 mins.

My workout routine as follows:

Inclined barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
2x10 @ 60kg

Dumbbells chest fliers:
2x10 @ 9.09kg per arm, total = 18.18kg for warm-up and- cool-down
1x10 @ 12.5kg per arm, total = 25kg
2x10 @ 13.63kg per arm, total = 27.27kg

Flat barbell benchpress:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 50kg
1x10 @ 60kg
1x10 @ 70kg

Pullover:
2x10 @ 20.45kg for warm-up and cool-down
1x10 @ 25kg
1x10 @ 29.54kg
1x10 @ 31.81kg

Calf extension - fixed weight:
2x10 @ 33kg for warm-up and cool-down
1x10 @ 55kg
2x10 @ 65kg

Triceps-pulldown - fixed weight:
2x10 @ 20kg for warm-up and cool-down
1x10 @ 25kg
2x10 @ 30kg

30 mins on cross trainer @ effort level = 11
5 mins on cross trainer @ effort level = 8-10 (cool-down)
* Resulted in 3km brisk walked and around 390 calories burned.

I think I may have injured my arm and therefore would not be able to do another gym session this coming Friday dated 04/09/2009.